An aromatic dish of east Indian origins that will complement many meals.
8 side-dish servings (about ½ cup each)
1 medium onion, sliced
1 clove garlic, minced
1 tablespoon olive oil
1 cup basmati rice
½ cup reduced-fat plain yogurt
1–2 cardamom pods, crushed
¼ teaspoon each: ground turmeric, ginger
⅛ teaspoon crushed red pepper
2 cups reduced-sodium vegetable broth
Salt and pepper, to taste
1 small tomato, cut into 8 wedges
1 tablespoon finely chopped cilantro
1. Sauté onion and garlic in oil in large saucepan until tender, about 8 minutes. Add rice; stir over medium heat 2 to 3 minutes. Stir in yogurt, spices, and crushed red pepper; cook over medium heat 5 minutes, stirring frequently. Add broth and heat to boiling; reduce heat and simmer, covered, until rice is tender, about 25 minutes. Season to taste with salt and pepper. Garnish with tomato wedges; sprinkle with cilantro.
Per Serving:
Calories: 166
% of calories from fat: 19
Fat (gm): 3.6
Saturated fat (gm): 0.5
Cholesterol (mg): 1.2
Sodium (mg): 54
Protein (gm): 4.4
Carbohydrate (gm): 27.9
Exchanges:
Milk: 0.0
Vegetable: 1.0
Fruit: 0.0
Bread: 1.5
Meat: 0.0
Fat: 0.5